An ache on the inside of your elbow when you grip, lift a bag or carry the shopping. Like tennis elbow, golfer’s elbow often has nothing to do with sport. It can build up from everyday gripping, lifting and pulling. The good news is that it usually settles, and there is plenty you can do to help it along.

What golfer’s elbow is

Golfer’s elbow affects the tendon that attaches the muscles on the front of your forearm to the bony point on the inside of your elbow. These muscles help you grip, bend your wrist and turn your palm downwards.

When this tendon is loaded more than it can comfortably handle, it can become sensitive and sore. You might feel pain on the inside of your elbow, sometimes spreading down your forearm. It is often worse when gripping firmly, lifting with your palm facing up or doing pulling movements.

Why gripping and lifting can load the tendon

Many everyday tasks use these forearm muscles. Carrying heavy bags, using tools, gripping a steering wheel, lifting weights, gardening and throwing can all add up. If the tendon does not get enough chance to recover between these demands, it can become sore.

What to expect

Golfer’s elbow usually improves, though it can take time. Easing the load while keeping the tendon gently working tends to help most. If you have been given advice or exercises by a physiotherapist or your GP, keep following that.

Easing the load

Small changes can make everyday tasks lighter on your elbow:

• Use both hands for heavier things.
• Carry bags over your forearm or shoulder, or use a rucksack, rather than gripping handles.
• Loosen your grip on tools, your steering wheel and your phone.
• Use tools with thicker, padded handles.
• Take short breaks from gripping tasks.
• If you lift weights, reduce the load on pulling and gripping exercises for a while, or use lifting straps.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Keeping the tendon working

Complete rest can leave tendons less ready for everyday tasks, so the pain often comes back as soon as you start using your arm again. Gentle movement helps the tendon stay healthy. Something to try a few times a day:

• Slowly bend and straighten your elbow.
• Turn your palm up, then down.
• Make a gentle fist, then spread your fingers wide.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength gradually

Strength work helps the tendon cope with more. Something to try three or four times a week:

• Holds. Rest your forearm on a table, palm up, with your hand over the edge. Hold a light weight, like a tin, with your wrist level for 30 to 45 seconds.
• Slow lowering. In the same position, use your other hand to help lift your wrist up, then lower it slowly on its own over about three seconds.
• Wrist turns. Holding a light hammer or tin at one end, slowly turn your palm up, then down.
• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.

Start light and build up over weeks. A mild ache during exercise that settles by the next day is usually fine. If your elbow is sorer the following morning, ease back a little.

Returning to sport or hobbies

If golf, climbing, racket sports or gym work brought it on, a gradual return helps. Some ideas:

• Start with shorter sessions and lighter loads.
• Check your grip size and technique, as a grip that is too small or too tight can add load.
• Keep strength work going alongside.

Using a strap

An elbow strap, worn just below the elbow, can ease pain during some activities. It is best used for short periods, like a busy day or a round of golf, rather than all the time.

When to get it checked

If you notice tingling or numbness in your ring and little fingers, it is worth speaking to your GP.

Your VIDA pain check-in can help you notice how your elbow improves over time.

What to take away

• Golfer’s elbow usually improves, though it can take time.
• Gripping, lifting and pulling can all load the tendon.
• Use both hands and loosen your grip where you can.
• Keep the tendon working with gentle movement and gradual strengthening.
• Return to sport or hobbies gradually.

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